Skip to main content
All CollectionsHealth & Wellness
Eating the Rainbow for a Healthy Plate
Eating the Rainbow for a Healthy Plate

Healthy eating for weight loss.

Dominic Gallo avatar
Written by Dominic Gallo
Updated over a month ago

Why is color important in your diet?
Eating a variety of colorful foods helps ensure you're getting a wide range of nutrients, antioxidants, and vitamins to support overall health. Since weight loss often means eating fewer calories, choosing nutrient-dense foods from every colour group can help keep your body strong and nourished.


Color Guide to a Healthier Plate

Purple/Blue Foods

Rich in anthocyanins, a powerful antioxidant that protects cells and may lower the risk of cancer, stroke, and heart disease.

Best sources:

  • Blueberries, blackberries, cherries

  • Eggplant, purple cabbage, plums


Red Foods

Contain lycopene, an antioxidant that supports heart health and reduces cancer risk.

Best sources:

  • Tomatoes (especially cooked or processed)

  • Watermelon, red capsicum, pink grapefruit


Orange/Yellow Foods

Packed with carotenoids, which the body converts into vitamin A to support eye and skin health. Lutein, another carotenoid, protects against vision problems and cataracts.

Best sources:

  • Sweet potatoes, pumpkins, carrots

  • Mangoes, oranges, corn, yellow capsicum


Green Foods

Loaded with carotenoids, folate, and vitamin K to support the immune system, bone health, and cancer prevention.

Best sources:

  • Leafy greens (spinach, kale, lettuce)

  • Broccoli, peas, zucchini, green beans


White Foods

Contain allicin, found in garlic, which has anti-inflammatory and immune-boosting properties. White vegetables like potatoes are also great sources of potassium.

Best sources:

  • Garlic, onions, cauliflower

  • Mushrooms, potatoes, bananas


Key Takeaways

  • Aim to eat a variety of colors daily—the more, the better!

  • Since you're eating less while losing weight, it’s important to eat different colors to get the vitamins and minerals you need to stay strong and healthy.

  • A colorful plate supports long-term health and well-being.

Did this answer your question?